Strength Workout Plan
Maximize strength output in compound movements. This complete workout includes exercises, sets, reps, rest, a weekly schedule, and an 8-week progression plan.
Frequency: 3-4 days/week | Duration: 30-45 minutes
Warm-Up
5 minutes of light movement and activation drills
Primary Lift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 5 | 5 | 2-3 min |
Deadlifts tip: Keep the bar as close to your body as possible throughout
Secondary
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 6 | 2 min |
| Squats AI Tracked | 4 | 6 | 2 min |
Bench Press tip: Retract and depress your shoulder blades for a stable base
Squats tip: Keep knees tracking over your toes throughout the movement
Accessory
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups AI Tracked | 3 | 6-8 | 90 sec |
| Shoulder Press | 3 | 8 | 90 sec |
Pull-Ups tip: Start from a dead hang with shoulders engaged
Shoulder Press tip: Brace your core throughout the movement
Cool-Down
5 minutes of mobility work for hips and shoulders
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Deadlift + Upper (this workout) | 30-45 minutes |
| Tuesday | Rest | - |
| Wednesday | Squat + Pressing | 30-45 minutes |
| Thursday | Rest | - |
| Friday | Full Body Strength | 30-45 minutes |
| Saturday | Light conditioning | 20 min |
| Sunday | Rest | - |
8-Week Progression Plan
Progressive overload is key to results. Follow this plan:
- Weeks 1-2: Find working weight
- Weeks 3-4: +5 lbs lower body, +2.5 lbs upper
- Weeks 5-6: Continue adding; hold if you miss reps
- Weeks 7-8: Deload at 60%, restart higher
Frequently Asked Questions
How long is this strength workout?
About 30-45 minutes including warm-up and cool-down. Designed for 3-4 days/week.
Can beginners do this?
Yes! Start with fewer sets (2 instead of 3-4), longer rest, and easier variations (knee push-ups, assisted squats).
What equipment do I need?
Barbell and bench for the primary lifts. Bodyweight alternatives can be substituted.
Can Fitnit track this?
Yes! Fitnit's AI counts reps and analyzes form automatically via your phone camera.
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